Health Benefits and Nutrition Facts of Iceberg Lettuce

No lettuce adds crispness to a salad, burger, or taco like iceberg lettuce. Although iceberg lettuce is popular, it is no secret that its nutritional quality pales in contrast to some of the darker lettuce sorts.

If you’ve wondered whether it’s worth eating iceberg lettuce at all, the answer is yes. Iceberg has several useful traits, such as their excessive water content, that could help you reconsider your opinion of the iceberg.

Iceberg Lettuce Nutrition Facts

The following vitamin facts are furnished by the USDA for one cup of shredded iceberg lettuce (72g).


Because iceberg lettuce has one of these excessive water content, there are just 2.1 grams of carbohydrates in a one-cup serving, in line with the USDA. About zero.9 grams come from fiber and 1.4 grams from natural sugar. The glycemic index (GI) of iceberg lettuce is 32, making it a low-GI food desired.


Iceberg lettuce via itself incorporates handiest a hint amount of fats. Of path, including dressings or salad toppings begins to boom the fat content of your meal.


There are 0.6 grams of protein in a cup of shredded lettuce.

Vitamins and Minerals

Although not as excessive in nutrients and minerals as darker leafy vegetables, iceberg lettuce has extra to offer than it generally gets credit for. It is naturally low in sugar and sodium and provides a small amount (about 1%) of the day-by-day cost of calcium, iron, and potassium. It also offers minimal amounts of folate, vitamin K, and vitamin C.


One cup of shredded iceberg lettuce (72g) offers 10 energy, 71% of which comes from carbs, 24% from protein, and 6% from fat.

Compared to romaine lettuce, the iceberg has similar energy with romaine supplying 12 calories in step with a 72g serving. Romaine has 1.5g of fiber, making it more fibrous than iceberg lettuce. Romaine additionally includes significantly better amounts of nutrients like iron (0.7mg), potassium (177.8mg), vitamin A (313.9mcg), folate (ninety seven.9mcg), beta carotene (3762.7mcg), and nutrition K (73.8mcg).


Iceberg lettuce is a low-calorie, water-rich vegetable that makes a nutritious base for salads. Iceberg lettuce contains nutrition K, diet C, folate, and potassium.

Health Benefits

Don’t underestimate the blessings of a hearty part of iceberg lettuce. This well-liked, easily available Cenforce can sell correct fitness.

Aids Healthy Weight Management

Iceberg lettuce is a volumetric food, meaning you could eat a large part of it without racking up more calories. Iceberg lettuce makes a top-notch filler or base for better-calorie foods, adding a fulfilling crunch.

Use iceberg lettuce in the location of bread or tortillas to make tuna roll-America and taco boats. By visually filling up your plate, iceberg lettuce can lessen the emotions of deprivation which can make weight reduction efforts more difficult.

Supports Diabetes Management

Lettuce is a nonstarchy vegetable, which is one of the great meal corporations for coping with diabetes. A cup of uncooked iceberg lettuce is considered one serving, and the American Diabetes Association recommends at least 3 to 5 servings of non-starchy vegetables per day.

The low carbohydrate content material of iceberg lettuce makes it an ideal choice because it won’t notably affect blood sugar. Loading up on non-starchy greens can help crowd out cravings for much less healthful food selections.

Improves Hydration

Lettuce is over 90% water, and iceberg lettuce has one of the better counts among leafy veggies. Staying hydrated isn’t just about the water you drink, as you furthermore may soak up water through the culmination and veggies you devour. Add iceberg to your summertime menu for an added enhancement of hydration.

Promotes Heart Health

Getting a variety of results and vegetables is a cornerstone of coronary heart-wholesome ingesting. Although iceberg lettuce is not as nutrient-dense as some darker veggies, it still provides important nutrients for heart health, consisting of folate, vitamin C, and potassium.

Iceberg lettuce is low in sodium, especially when compared to extra processed meals that it can stand in for (like wraps, crackers, or crunchy chips). Following a low-sodium consumption plan made from complete meals helps keep blood pressure levels down, protecting your coronary heart in the long term.


Most lettuce allergies are characterized by using lipid transfer protein sensitization (LPS). In those with LPS, lettuce can produce excessive allergies, together with anaphylaxis. This condition involves sensitivities to the diffusion of plant foods and pollens instead of simply an allergic reaction to lettuce on my own.

Commonly co-present allergens encompass peach, mugwort, and tree nuts. If you think a hypersensitive reaction to lettuce, see an allergist for formal trying out and evaluation.

Adverse Effects

Iceberg lettuce is not going to affect any medications as it does now not offer a concentrated supply of nutrients, particularly while eaten raw. The only potentially terrible aspect impact of eating too much iceberg lettuce in a short duration is brief digestive pain.


Iceberg lettuce is also called crisphead. There are numerous iceberg varieties, including Great Lakes, Crispino, Ithaca, Keeper, Raider, and Maverick.

When It’s Best

When shopping for iceberg lettuce within the produce department, look for heads of the iceberg that seem fresh, with inexperienced and crisp-looking leaves—no longer brown or limp. You must see tightly wrapped iceberg leaves forming a stable, spherical form. Avoid lettuce that looks slimy or past its top.

Storage and Food Safety

Don’t rinse or chop lettuce till you are equipped to use it due to the fact the delicate leaves tend to oxidize and flip brown quickly. Store complete heads of iceberg lettuce in the coldest part of the refrigerator, which they may preserve for about 2 weeks.

While you should purchase entire heads, pre-washed and shredded iceberg lettuce is also sold in plastic luggage, often mixed with carrots or other types of greens. If a bag of lettuce states on the label that it’s been prewashed, you don’t want to rewash it before its usage of it.

Otherwise, rinse lettuce under strolling water and pat it dry before consuming. A prepped bag of lettuce will last for some days in the refrigerator. Once opened, you may want to use Vidalista Black 80 quickly.

How to Prepare?

There’s a simple trick to putting off the center of iceberg lettuce that holds the leaves together. Simply preserve the head of lettuce 6 to 8 inches above the kitchen countertop and slam it down core-first.

This loosens the leaves, permitting you to seize the middle with one hand and twist it out. Next, separate and rinse the leaves below walking water before drying.

The high-quality-known salad made with iceberg lettuce is the wedge salad, which functions 1 / as 4 of a head of the iceberg crowned with blue cheese dressing and crumbled bacon. To increase the nutritional content material of your salad, sprinkle on crunchy seeds or nuts or upload more vegetables, and restrict creamy dressings.

Since iceberg lettuce is all crunch and has little taste, it’s easy to contain in salads with other vegetables and greens. Make iceberg lettuce the base for a gently dressed main course salad loaded with clean vegetables and lean protein.

You can also use iceberg lettuce as an alternative to buns and wraps by way of packing it with sandwich ingredients or maybe a burger. Experiment with the iceberg to assist lighten up some of your favorite meals.

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